Weightlifting Belts - Weak Abs (UH-OH)
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Date: 2022-04-22
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Comments and reviews: 10
Bj-rn
Can you show any actual studies that prove that wearing a belt weakens your core? ALL scientific studies I've read comes to the opposite conclusion, that it INCREASES core engagemet and has many other benefits. Here are some of the studies:
Zink, A. J, et al. The effect of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise. J. Strength Cond. Res. 15: 235-240, 2001.
Bauer, J. A, et al. The use of lumbar-supporting weight belts while performing squats: Erector spinae electromyo-graphic activity. J. Strength Cond. Res. 13: 384-388, 1999.
Harman, E. A, et al. Effects of a belt on intra-abdominal pressure during weightlifting. Med. Sci. Sports Exerc. 21: 186-190, 1989.
Lander, J. E. The effectiveness of weight belts during multiple repetitions of the squat exercise. Med. Sci. Sports Exerc. 24: 603-609, 1992.
Bourne, N. D. and Reilly, T. Effect of a weightlifting belt on spinal shrinkage. Br. J. Sports Med. 25: 209-212, 1991.
Reilly, T. and Davies, S. Effects of a weightlifting belt on spinal loading during performance of the deadlift. J. Sports Sci. 13: 433, 1995.
Kingma, I, et al. Effect of a stiff lifting belt on spine compression during lifting. Spine 31(22): E833-839. 2006.
Giorcelli, R. J, et al. The effect of wearing a back belt on spine kinematics during asymmetric lifting of large and small boxes. Spine. 26: 1794-1798, 2001.
Lander, J. E, et. al. The effectiveness of weight-belts during the squat exercise. Med Sci Sports Exerc. 1990 Feb; 22(1): 117-26.
Renfro, G. J. and Ebben, W. P. A Review of the Use of Lifting Belts. Strength and Conditioning Journal 28(1): 68-74, 2006.
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Can you show any actual studies that prove that wearing a belt weakens your core? ALL scientific studies I've read comes to the opposite conclusion, that it INCREASES core engagemet and has many other benefits. Here are some of the studies:
Zink, A. J, et al. The effect of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise. J. Strength Cond. Res. 15: 235-240, 2001.
Bauer, J. A, et al. The use of lumbar-supporting weight belts while performing squats: Erector spinae electromyo-graphic activity. J. Strength Cond. Res. 13: 384-388, 1999.
Harman, E. A, et al. Effects of a belt on intra-abdominal pressure during weightlifting. Med. Sci. Sports Exerc. 21: 186-190, 1989.
Lander, J. E. The effectiveness of weight belts during multiple repetitions of the squat exercise. Med. Sci. Sports Exerc. 24: 603-609, 1992.
Bourne, N. D. and Reilly, T. Effect of a weightlifting belt on spinal shrinkage. Br. J. Sports Med. 25: 209-212, 1991.
Reilly, T. and Davies, S. Effects of a weightlifting belt on spinal loading during performance of the deadlift. J. Sports Sci. 13: 433, 1995.
Kingma, I, et al. Effect of a stiff lifting belt on spine compression during lifting. Spine 31(22): E833-839. 2006.
Giorcelli, R. J, et al. The effect of wearing a back belt on spine kinematics during asymmetric lifting of large and small boxes. Spine. 26: 1794-1798, 2001.
Lander, J. E, et. al. The effectiveness of weight-belts during the squat exercise. Med Sci Sports Exerc. 1990 Feb; 22(1): 117-26.
Renfro, G. J. and Ebben, W. P. A Review of the Use of Lifting Belts. Strength and Conditioning Journal 28(1): 68-74, 2006.
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Chris
Recently bought a belt, been using it on many exercises and it's helping me understand how to create core contraction. However, there are times when I rely on the belt without contracting core because just by breathing in, the belt creates pressure for me. Before using the belt, I don't think I did it right on stabilizing core muscle as I didn't understand how to create muscle contraction. (I'm sure it happened but not in a optimal way) So I guess I am going backward in the process but gonna continue to do so until I feel like I want to do it without belt and see if it is beneficial to do both with belt or without. Thank you for great information!
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Recently bought a belt, been using it on many exercises and it's helping me understand how to create core contraction. However, there are times when I rely on the belt without contracting core because just by breathing in, the belt creates pressure for me. Before using the belt, I don't think I did it right on stabilizing core muscle as I didn't understand how to create muscle contraction. (I'm sure it happened but not in a optimal way) So I guess I am going backward in the process but gonna continue to do so until I feel like I want to do it without belt and see if it is beneficial to do both with belt or without. Thank you for great information!
reply
Katie
Really rate Jeff agree with his fundamentals in core strength but I think belts should be used for 90percent plus lifts- there is a place for them. To his point a belt actually stops your core distending and acts as a stimulus to remind us to tighten down the core. We have to take that breath in as I am trained in weightlifting to do that. Check out Alan Thrall vid on the topic. There's a great explanation on it. He makes the point that I'd a belt helps you increase weight a little more it is helping you get stronger even if not a competitive lifter. Just use it for really heavy though. I'll definitely use mine a bit less and push harder raw.
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Really rate Jeff agree with his fundamentals in core strength but I think belts should be used for 90percent plus lifts- there is a place for them. To his point a belt actually stops your core distending and acts as a stimulus to remind us to tighten down the core. We have to take that breath in as I am trained in weightlifting to do that. Check out Alan Thrall vid on the topic. There's a great explanation on it. He makes the point that I'd a belt helps you increase weight a little more it is helping you get stronger even if not a competitive lifter. Just use it for really heavy though. I'll definitely use mine a bit less and push harder raw.
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Juraj
So, I'm a little bit confused right now. I've watched several videos by competetive powerlifters and people experienced in the field and read several articles about using a weightlifting belt and all of them agree on the fact that weighlifting belts weakening your core is a myth. So which one is it really? Does it weaken the core or not? Belt weakening the core seems kinda intuitive, however research shows that the decrease in muscle activation they found was minimal and in fact, the activation and contraction was higher in most cases than going beltless.
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So, I'm a little bit confused right now. I've watched several videos by competetive powerlifters and people experienced in the field and read several articles about using a weightlifting belt and all of them agree on the fact that weighlifting belts weakening your core is a myth. So which one is it really? Does it weaken the core or not? Belt weakening the core seems kinda intuitive, however research shows that the decrease in muscle activation they found was minimal and in fact, the activation and contraction was higher in most cases than going beltless.
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PwNn00bzFTW
I'm not disagreeing, just stating my personal results. i'm not a professional but I do deadlift 700, and I recently bought a true $100 belt to try it out. My lower back feels great the day after, and even during the lift my entire core feels like a steel beam, not just 3 areas under pressure. Also i read it keeps your organs from extending out, causing the look of a -Power Gut-. yes belt while doing arms or even the leg sled is ridiculous, but so far on my deadlift, squat and bench press, I DO feel more secure and stable.
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I'm not disagreeing, just stating my personal results. i'm not a professional but I do deadlift 700, and I recently bought a true $100 belt to try it out. My lower back feels great the day after, and even during the lift my entire core feels like a steel beam, not just 3 areas under pressure. Also i read it keeps your organs from extending out, causing the look of a -Power Gut-. yes belt while doing arms or even the leg sled is ridiculous, but so far on my deadlift, squat and bench press, I DO feel more secure and stable.
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StephCurry
I have had 7 back injuries in 5 years because I was too stubborn by not wanting to use a belt on my 1-3rep lifts. I've been stuck at 385 on squats and 475 on deads for 3 years because of back pain mid workout. As you said, I felt like belts prevented your core from getting stronger as you progressed on everything else. Till this day, I never wore a belt. I will on my next leg session because I aggravated my back once again. I now know I can at least use the belt while targeting the core muscle groups separately.
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I have had 7 back injuries in 5 years because I was too stubborn by not wanting to use a belt on my 1-3rep lifts. I've been stuck at 385 on squats and 475 on deads for 3 years because of back pain mid workout. As you said, I felt like belts prevented your core from getting stronger as you progressed on everything else. Till this day, I never wore a belt. I will on my next leg session because I aggravated my back once again. I now know I can at least use the belt while targeting the core muscle groups separately.
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bigdarshan
I disagree. The belt will weaken your abs only if misused. First build up to decent weights without a belt (1. 5-2 tines bdwt squat and deadlier. Then go without the belt for all warm up sets. only for sets of 5 and under should a belt be used. And only for squats, dead and maybe standing presses and bent over rows. In addition if you do heavy core work like heavy weighted crunches and loaded carries your core will be very strong. The problems is most Ppl so not do the above and pay to r it with weak abs
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I disagree. The belt will weaken your abs only if misused. First build up to decent weights without a belt (1. 5-2 tines bdwt squat and deadlier. Then go without the belt for all warm up sets. only for sets of 5 and under should a belt be used. And only for squats, dead and maybe standing presses and bent over rows. In addition if you do heavy core work like heavy weighted crunches and loaded carries your core will be very strong. The problems is most Ppl so not do the above and pay to r it with weak abs
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Bryce
Hey Jeff, I do not have a history of back injury and I have just started using a weight belt. I find that it DOES help a lot, especially on my Deadlifts, but I still feel the exercise work in the lower back, like it's supposed to. However, this is what I want. I do know that I'm excluding my abs to a degree but I would like to know if using the belt considered cheating? I don't lift competitively and I'm averaging 120kg on the bar, without the belt, but does it REALLY matter that much if I am using the belt?
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Hey Jeff, I do not have a history of back injury and I have just started using a weight belt. I find that it DOES help a lot, especially on my Deadlifts, but I still feel the exercise work in the lower back, like it's supposed to. However, this is what I want. I do know that I'm excluding my abs to a degree but I would like to know if using the belt considered cheating? I don't lift competitively and I'm averaging 120kg on the bar, without the belt, but does it REALLY matter that much if I am using the belt?
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krs
Well the way you're telling us to use the belt is completely wrong. First of all, you specifically don't want to push out against the belt. You take a deep breath and brace down your abdomen, exactly in the same manner as without the belt. This way you're not compromising the way your abs are supposed to work and the belt still gives you extra rigidity. Some studies also show an increased activation of core muscles, because the person directs more attention to proper breathing and bracing.
reply
Well the way you're telling us to use the belt is completely wrong. First of all, you specifically don't want to push out against the belt. You take a deep breath and brace down your abdomen, exactly in the same manner as without the belt. This way you're not compromising the way your abs are supposed to work and the belt still gives you extra rigidity. Some studies also show an increased activation of core muscles, because the person directs more attention to proper breathing and bracing.
reply
Lamun
This is why I don't understand the things
Zink, A. J, WHITING, W. C, VINCENT, W. J, & MCLAINE, A. J. (2001. The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise. The Journal of Strength & Conditioning Research, 15(2, 235-240.
Lander, J. E, Hundley, J. R, & Simonton, R. L. (1992. The effectiveness of weight-belts during multiple repetitions of the squat exercise. Medicine and science in sports and exercise, 24(5, 603-609
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This is why I don't understand the things
Zink, A. J, WHITING, W. C, VINCENT, W. J, & MCLAINE, A. J. (2001. The effects of a weight belt on trunk and leg muscle activity and joint kinematics during the squat exercise. The Journal of Strength & Conditioning Research, 15(2, 235-240.
Lander, J. E, Hundley, J. R, & Simonton, R. L. (1992. The effectiveness of weight-belts during multiple repetitions of the squat exercise. Medicine and science in sports and exercise, 24(5, 603-609
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